Six Weeks Later and I Finally Ran Those Promised Intervals
My physical therapist promised on March 2nd that we were going to give running a try during my next session. She said we would keep it easy and incorporate a few run intervals into my walk on the treadmill. Unfortunately, two days later I was diagnosed with the flu and missed a week of PT. Resting in bed while sick set my recovery back a bit and then the whole pandemic hit and well, I just never really felt like I was ready to run… until yesterday.
A brisk, cold wind kept me from heading outside for my walk so I hopped on my treadmill for a faster paced walk with my sights set on completing a 5K with a few run intervals thrown in as a trial. After a mile warmup with my treadmill set at 3.9 (15:22 pace), I increased the speed to 5.5 (10:54 pace) for two one-minute intervals and one two-minute interval.
I couldn’t believe how winded I got, but I feel confident that my endurance will come back quickly. I hadn’t run since December 30th other than to jog across the parking lot if someone slowed to let me cross. That’s almost 16 weeks without running, by far the longest break since I started training for my first marathon in 1997.
April Walks and Flowers
As I mentioned on Instagram yesterday, this spring seems to have been one of our most beautiful ever. I wonder if that’s really the case or does it just seem that trees and flowers are blooming brighter and longer this year because life is slower and I’m focusing more on the beauty of my surroundings. Whatever the case, here’s my weekly dose of flowers for you to enjoy!
Variegated Apple Blossoms…
Cream and Gold Jonquils…
Off White Daffodil…
Pink Crabapple (I think)…
And Now on to a RunDown of this Past Week’s Workouts…
Running
4 minutes
Running is running, so I’m counting those four minutes as a successful start to my comeback!
Walking
2 x 5K
This past week I focused on picking up my pace on both walks, keeping my speed in the 15-something pace range. One walk was outside and one was on my treadmill with those short run intervals thrown in.
Biking
2 x 8-10 miles
As I mentioned last week, I pedaled away on Sunday while watching Easter mass; and then did similarly on Thursday, wrapping up my bike ride as I began a virtual session with a client.
Strength Training
3 x 1 hour
5 x 30 minutes of PT homework
As I’ve said before, I’m one of those people who love strength training and find it difficult to skip a workout.
Yoga
0 x 0 minutes
Sooo a lightbulb went off this morning (I know, scary, huh?) when it dawned on me that I don’t have to do a yoga routine to do yoga. I’ve set my goal to do a few of my favorite poses after my workouts and that will be my transition back into yoga.
It’s on the Blog
In case you skipped checking in on my blog this past week, here’s what you missed…
Coming up this week, I’ll be joining Marcia on Friday for another installment of Runfessions. I’ve only gone on one run since my last visit to the runfession linkup in December so it will be interesting to see what other fessions I have to get off my chest! I also have another blog post in the works which has taken quite a bit of research that I’m hoping to get published this week.
In addition to the workouts I mentioned above, here’s a complete rundown of my workouts from this past week (completed either outside or in our home gym)…
Questions:
- • If you’ve been doing some give and take with your workouts, what do you seem to regularly put off? ~ It’s definitely been yoga for me.
- • What’s the longest break from running you’ve had to take, either due to an injury, lack of interest, or something else?
- • Did you run in a virtual race this weekend?
And that’s my rundown… Have a great week!
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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!
Congrats on your return to running! You’ll be right back up there in the miles, soon enough!
It was great seeing you on Zoom yesterday. These connections are giving me life!
Thanks, Wendy! It was great seeing you as well!
Yeah for some running! Yes, every minute counts (just as a few Yoga poses count, LOL!).
I have a tendency to put off ST. I know how important it is, but I put walking the dogs, running, and Yoga before it a lot. Too much!
Thanks, Judy! And yes, every minute of running and every yoga pose counts! ❤️
Congrats on the run! You’re right, your endurance will come back. That first run back after injury is always so rough but you did it!
I love the photos of those flowers! I hate that I have pretty bad allergies so I’m never able to “stop and smell the roses”!
Great to see you on the Zoom call yesterday. Hope you have a great week!
Thanks, Kim! It was great to see you on Zoom on Saturday as well!
All of the flowers are so beautiful right now! I don’t know any of their names but love seeing new ones each week. Yay for returning to running! You will find your endurance comes back faster than you think. The cycling really helps keep it up. Have a great week
Thanks, Deborah!
Welcome back to running, Deb! I think you will find your return pretty easy too. Just like riding a bike, right? Even though you have not been running, your fitness level is good. I have been putting yoga off too but yesterday I started doing Judy’s 21-day challenge. It’s a good way to stay accountable.
Laurie recently posted…The Change Is the Crisis; The Path Is Outdoors
Thanks, Laurie! My biggest concern is the chronic nature of my back. I just hope it will behave this time.
I’m so happy to see you running again! When I first started running I actually used to take a week off every month. In the last year the most I’ve taken was 3 days off after each of my half marathons. But the point is that running is always there. Right now it feels right to run a lot and if I ever want to cut back, running will be fine with that.
Beckett @ Birchwood Pie recently posted…Weekly Sweats: A Virtual Half Marathon
I love your attitude toward running and resting.
Gosh, Debbie…has it really been since the end of December? Wow…so glad that era is winding down and you’re returning to “our” sport 😉 I love how yoga feels, but I done’ seem to have the patience to endure an entire class…so, like you, I have several poses I do on my own. I love the balance holds!
Thanks, Kim! And yes, it’s been that long.
Yay running!
There was a debate on my facebook about whether those are crabapples or ornamental cherries. In short, no one knows. We just know we love them.
So good to see you yesterday on Zoom.
Cari recently posted…Tiptoe through the tulips
I need to remember to look at the tree in late summer to see if it gets crabapples on it, but we both know I’ll forget by then. LOL
Yes, it was great to see you on Zoom on Saturday as well!
Yay for getting back to running! 4 minutes is a great start after all that time off! When I had hip surgery in 2010 I didnt run for 12 weeks after, but I also stopped running for months before. I probably didnt run for a total of 6-7 months. I started back on the Alter-G which was a nice way to get started again. Hope you continue to feel good!
Lisa @ Mile by Mile recently posted…The Quarantine Makes You Do Crazy Things
Wow, Lisa that sounds like a hard recovery, but look at you now!
Hooray. Glad you are back.
I put off strength training. In fact I rarely do it. Now with the gym closed. Nada.
I did do a virtual 13.1 yesterday. It was awful. I need some peeps.
Thanks, Darlene!
I’m sorry to hear that your virtual half yesterday was so difficult. 🙁
Yay for getting back into running! 4 minutes is 4 more minutes than some people. I have a virtual half coming up soon that I’m not sure how I’ll do – I had the flu in March and it really took a lot out of me. Getting back into running is hard!
Thanks, Melissa! Same here, the flu kicked my butt and I ended up relapsing with it two weeks later. It was a long winter…
I hope your virtual half goes well. It will be a good test to see where you are with your comeback.
Glad to hear you’re working your way back to running – yes to those 4 minutes!
I have definitely been falling off of yoga – it always seems to be the first thing to go, but I really do need it, especially these days!
When I had a stress fracture in my foot a few years ago, I couldn’t run for 5 months and that was absolutely miserable – I think it was 19 weeks! The good thing is that you’re on your way back!
Janelle @ Run With No Regrets recently posted…New Year’s Resolutions for 2020
Thanks, Janelle! Five months is a long time to have to stop doing something you love. I hope you haven’t had any longterm issues with your foot.
You have some of the most gorgeous flowers. Those apple blossoms are fabulous.
My longest break is right now. I broke my leg on 11/23. I plan to start running again tomorrow (was supposed to be today, but I got stormed out). So that’s five months. It’s miserable.
I did the Team Sparkle Virtual Run on Friday – I went for a 5K (plus a little) walk, and PR’d!
Yay, I’m so happy for you that you’re planning to run tomorrow. I hope it goes great and makes your heart happy!
That is great about the running! Be patient. Soon you will be running more. Right now there is no rush. Wow, those flowers are gorgeous!! Last year I was dealing with plantar fasciitis and took some time off to recover/heal. I think it was maybe 3 weeks? However I cannot remember the longest I didn’t run due to an injury.
Zenaida Arroyo recently posted…Tuesday Topics: An interview of my running buddy
Thanks, Zenaida! It was great seeing you on Zoom at the meet-up on Saturday!
Deb,
Welcome back to the old routine.
Not being familiar with your health situation, what caused your layoff?
On my side, it looks very much like the fate of the last still open competition, the USATF Masters National Championship in Greensboro, NC late July, will be decided on May 1. Considering we are all in the most vulnerable population, I am pretty much resigned to call this year a total loss. The big task will now be to carry my current excellent conditioning into 2021.
Bernie
Thanks, Bernie, it feels good to be heading back in the right direction! To answer your question, I have a chronic back issue caused by a couple of minor disc bulges that like to flare up every once in a while. When they get inflamed, the swelling pinches a nerve causing either leg pain or foot numbness. Fortunately, I’m still able to run, just not marathons any more.
I’m so sorry that your season is turning out to be loss. Who would have thought…
Hooray for your return to running! 16 weeks would seem like forever I’m sure. I was off 12 weeks when I had a stress fracture in my heel. Although it was torture to not work out like I was used to, I definitely came back stronger! I will be cutting back my running a lot due to a hamstring flare up I’m having now. I guess it’s a good time to do it as I don’t have any obligations for races (well, after the half marathon I’m going to slog through this week… because you know, I never learn. haha!!).
Lisa @ TechChick Adventures recently posted…Weekly workouts – all downhill from here
Do runners ever learn? LOL And here’s hoping your hammie will heal with the shorter and easier runs.
Congrats!! Great job for working your way back to running.
And those flowers are so beautiful.
Thanks!
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